Comparing Nutrients in 300 calories Stewed Canned Tomatoes VS Coconut Water

Weight per 300 calories

• Stewed Canned Tomatoes: 1154g
• Coconut Water: 1579g

Stewed Canned Tomatoes have 1.4 times more energy per 100g than Coconut Water. It has very low energy density when compared to other foods. Coconut Water (liquid From Coconuts) having very low energy density.

Discover which food has more nutrients per 300 calories - Stewed Canned Tomatoes or Coconut Water?

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Coconut Water	15%	9%	76%

Macro Nutrients

	Stewed Canned Tomatoes	Coconut Water	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.26% 2.2g	3.26% 3.16g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	8.7% 2.78g	32g per day for Men 19-50 years
Omega 3	2.16% 0.035g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.02% 0.85g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	45% 58.6g	130g per day for Men 19-50 years
Sugars	56% 40.6g	57% 41.2g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	30% 21.7g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 19g	NA	g per day for Men 19-50 years
Sucrose	% 0.23g	NA	g per day for Men 19-50 years
Fiber	30.4% 11.5g	45.7% 17.4g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Coconut Water	Recommended Dietary Allowance
Vitamin A	11.5% 104μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.2% 0.53mg	39.5% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.5% 8.24mg	7.9% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14.4% 57.7μg	12% 47.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	101% 91mg	42% 38mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	64% 9.58mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Coconut Water	Recommended Dietary Allowance
Calcium	39.2% 392mg	38% 379mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	70% 0.63mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	192% 15.3mg	57.2% 4.58mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	97% 2.24mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	33% 231mg	45% 316mg	700mg per day for Men 19-50 years
Potassium	70.2% 2388mg	116% 3947mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.92μg	28.7% 15.8μg	55μg per day for Men 19-50 years
Sodium	170% 2550mg	111% 1658mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	14.4% 1.58mg	11mg per day for Men 19-50 years
Water	28.5% 1056g	40.5% 1500g	3700g per day for Men 19-50 years

Stewed Canned Tomatoes VS Coconut Water Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Stewed Canned Tomatoes or Coconut Water?

Lets compare vitamin content per 300 calories of Stewed Canned Tomatoes vs Coconut Water:

• 300 calories of Stewed Canned Tomatoes have more Vitamin A, 6.5 times more Vitamin B3, 1.9 times more Vitamin B5, 1.2 times more Vitamin B9, 2.4 times more Vitamin C, more Vitamin E and more Vitamin K than Coconut Water.
• While 300 kcal of Coconut Water (liquid From Coconuts) contain 2.2 times more Vitamin B2 and 2.6 times more Vitamin B6 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Coconut Water provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Coconut Water have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Coconut Water (liquid From Coconuts) have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Stewed Canned Tomatoes vs Coconut Water:

• 300 calories of Stewed Canned Tomatoes have 2 times more Copper, 3.4 times more Iron, 1.5 times more Sodium and 1.2 times more Zinc than Coconut Water.
• While 300 kcal of Coconut Water (liquid From Coconuts) contain 2.9 times more Magnesium, 3.3 times more Manganese, 1.4 times more Phosphorus, 1.7 times more Potassium, 2.3 times more Selenium and 1.4 times more Water than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Coconut Water contain similar levels of Calcium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Stewed Canned Tomatoes have 1.2 times more Carbohydrate than Coconut Water.
• While 300 kcal of Coconut Water (liquid From Coconuts) contain 9.3 times more Saturated Fat and 1.5 times more Fiber than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Coconut Water offer comparable quantities of Energy, Sugars and Protein per 300 calories.
• Both Stewed Canned Ripe Red Tomatoes as well as Coconut Water (liquid From Coconuts) provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.